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Vitamin C Daily Intake

Gender Age Intake
0-12 months Male 30 mg/day
0-12 months Female 30 mg/day
1-3 years Male 15 mg/day
1-3 years Female 15 mg/day
4-8 years Male 25 mg/day
4-8 years Female 25 mg/day
9-13 years Male 45 mg/day
9-13 years Female 45 mg/day
14-18 years Male 75 mg/day
14-18 years Female 65 mg/day
19 years and older Male 90 mg/day
19 years and older Female 75 mg/day
Pregnant and lactating women 14-18 years Female 115 mg/day
Pregnant and lactating women 19 years and older Female 120 mg/day

This water-soluble vitamin, also called ascorbic acid, is essential for the normal work of many body organs. Unlike animal, people cannot produce vitamin C by their own and have to get it from various foods, supplements, and some other sources.

Useful Properties

The primary function of vitamin C is being an antioxidant in the body. It lessens toxic action of free radicals and helps to handle stresses, infections, allergies, overheating, exposure to cold, and oxygen debt.

Ascorbic acid is also necessary for the proper function and growth of cells, the immune system, connective tissues, and vessels. It takes part in the synthesis of collagen and metabolism of many substances. It helps to absorb iron and normalize protein balance in newborns. It protects the skin against pollutants and ultra-violet.

Vitamin C promotes the healing of wounds and burns, the work of the endocrine glands and liver, lowers cholesterol, and performs other functions in the body.

In the past, ascorbic acid was used only for curing scurvy which was frequent among seamen. Nowadays, its usage is much more extensive. Doctors prescribe it for healing and preventing the cold, gum disease, bronchitis, stomach ulcers, skin infections, acne, tuberculosis, HIV, dysentery, and many other health issues.

Sometimes it is also used for dementia, mental and physical stress, ADHD, thinking problems, Alzheimer’s disease, high cholesterol, depression, hardening of arteries, heart attack, high blood pressure, osteoporosis, Lyme disease, heat stroke, asthma, cancer, back pain, fatigue, constipation, cataracts, glaucoma, and other problems.

Vitamin C slows aging and improves athletic performance. It also can be applied in order to reduce the injury from radiation therapy.

Vitamin C Deficiency

Deficiency in ascorbic acid in the human body can occur because of eating too little fresh vegetables, fruits, and berries. It causes gum bleeding, slow wound healing, irritability, lack of appetite, depression, hysteria, and anemia. Long-term deficiency in vitamin C can lead to scurvy.

Vitamin C Side Effects

When taken in recommended amounts, ascorbic acid is safe for adults and children. Overdoses might cause vomiting, headache, heartburn, nausea, stomach cramps, diarrhea, and other side effects.

Vitamin C Absorption

Dietitians recommend that you get this vitamin from a healthy and balanced diet. It is easily absorbed from fresh vegetables, fruits, and juices. If you have to take supplements, do it after having a meal.

Recommendations and Precautions

Pregnant and breast-feeding women should not take too much vitamin C. It can hurt the baby.

Do not take supplements with ascorbic acid before and after angioplasty.

Vitamin C can also be dangerous for people suffering from cancers, diabetes, blood-iron disorders, kidney stones, metabolic deficiency, sickle cell disease, and some other health conditions.

If you smoke, take additional 35 mg ascorbic acid per day.


Vitamin C Uses

Effective for
Vitamin C deficiency
Possibly effective for
Protein in the urine, Irregular heartbeat, Emptying the colon before a colonoscopy, Common cold, Airway infections caused by exercise, Swelling of the stomach, Gout, High cholesterol, High blood pressure, Lead poisoning, Osteoarthritis, Pain after surgery, Sunburn, Wrinkled skin
Possibly ineffective for
Asthma, Hardening of the arteries, Bladder cancer, Heart disease, Colon cancer, rectal cancer, Death of an unborn or premature baby, Fractures, Cancer of the white blood cells, Lung cancer, The most serious type of skin cancer, Miscarriage, Death from any cause, Pancreatic cancer, Preterm birth, Prostate cancer, Skin damage caused by radiation therapy, Stillbirth
Insufficient evidence for
Hay fever, Alzheimer disease, Lou Gehrig's disease, Athletic performance, Autism, Brain tumor, Breast cancer, Burns, Cancer, Cataracts, Cancer of the cervix, Kidney damage caused by contrast dyes, Tooth plaque, Depression, Diabetes, Dry mouth, Cancer of the lining of the uterus, Cancer of the esophagus, Asthma caused by exercise, Muscle damage caused by exercise, Gallbladder disease, Stomach cancer, Hearing loss, Complications after a heart transplant, HIV/AIDS, HIV transmission, High levels of phosphate in the blood, Cancer that starts in white blood cells, Mouth cancer, Osteoporosis, Ovarian cancer, Parkinson disease, Physical performance, Pneumonia, Infection after surgery, Bed sores, Kidney cancer, Sickle cell disease, Stress, Stroke, Acne, Cavities, Chronic fatigue syndrome, Constipation, Cystic fibrosis, Kidney disease, Lyme disease, Blood infection, Tuberculosis, Wound healing

Top 10 Foods Highest in Vitamin C

  • Hip
  • Sea-buckthorn
  • Blackcurrant
  • Red pepper
  • Sweet pepper
  • Kiwi fruit
  • Kale
  • Lemon
  • Orange
  • Grapefruit